Thursday, June 30, 2016

JUNE DUNES

For the first 23 years that I have lived in Chicago, I managed to never even see the Indiana Dunes. Yesterday was my second visit this month. My first hike earlier this month on June 2, was 'only' 12 miles - yesterday, my total hike was 16 miles. I parked at the same place as last time, but this time I took a 7 mile detour before I even arrived at the beach. Once at the beach I proceeded a full three miles along the shoreline before I turned back into one of the trails to return to my car. The weather was completely cooperative as it was 75°F. When I started my hike at 3:30PM, my fitbit was showing less than 2000 steps, by the time I returned to my car, the fitbit registered a number north of 30,000 steps. I like hiking.

During the part of the hike that I was walking along the beach, I basically had the entire lakeshore to myself. Whether I looked north or south, I couldn't even spot another person..

if one is going to make a 16 mile hike, on a beach and in a forested area - this weather is ideal.

Your Food Diary For:

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Thomas' - Cinnamon Raisin Bread, 2 slice	160	32	2	4	250	14
Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
Kelloggs - Raisin Bran Cereal, 177 g	570	138	3	15	630	54
	920	220	6	20	884	106
L U N C H
Vanilla Granola	408	70	12	8	130	34
Kar's Sweet 'n Salty Mix - Nutty Snack	270	27	17	8	110	20
	678	97	29	16	240	54
D I N N E R
Cream of Cheddar Cheese Condensed Soup	100	14	5	1	870	5
Baked Potato	216	49	0	6	23	3
Broccoli	60	6	1	5	49	0
Polish Kielbasa Sausage	298	4	26	12	998	2
	674	73	32	24	1,940	9
S N A C K S
DARK CHOCOLATE COCONUT	400	40	28	4	50	26
Wonderful - Pistachios 1oz. Bag, 1 oz	80	4	7	3	80	1
YOGURT PRETZELS	190	28	0	2	180	19
	670	72	35	9	310	46

Totals	2,942	462	102	69	3,373	215
Your Daily Goal	4,830	604	161	242	2,300	181
Remaining	1,888	142	59	172	-1,073	-34
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 2,900 extra calories from exercise today

Your Exercise Diary for:

Cardiovascular	Minutes	Calories Burned
Walking	212	3,097
MFP iOS calorie adjustment	N/A	-197


Daily Total / Goal	213 / 30	2,900 / 590
Weekly Total / Goal	591 / 210	7,115 / 4,130

After my 16 mile hike in the Indiana Dunes, I was ready to sit down and enjoy this home-cooked meal prepared by my wife which I conservatively estimated to be about 700 calories.

Wednesday, June 29, 2016

WALK THIS WAY

I often receive emails from 'fitbit' or 'mapmywalk' with useful information about diet and exercise. Yesterday, I received an email, but it was the link to yet another article that caught my attention. The article, 10 Amazing Benefits of Walking, was lifted directly from the April 19th posting on the mapmywalk blog.

Other than the title of this classic Aerosmith song, nothing much to do with walking.

MOVE / WALKING / APRIL 19, 2016
10 Amazing Benefits of Walking
1. Sharpen your brain.Walking for exercise may become increasingly important as we age and our risk for dementia and other brain disorders increases. It can even help reverse the effects of aging. One studypublished in the Annals of Neurology found that the 69 participants ages 55 to 88 who who met the exercise guidelines set by the American Heart Association showed a significantly lower risk of developing Alzheimer’s disease.
Want to improve your cognition even more? Try walking backward. One Dutch study found that walking backward helped subjects literally think faster on their feet. Incorporating specific mind-enhancing moves into your workout — such as moving in certain patterns with coordinated arm movements — can also boost the brain benefits of walking.*2. Strengthen your bones.Walking can help strengthen bones and reduce your risk of osteoporosis. One Nurses’ Health study found that women who walked for a minimum of 4 hours a week saw a 40% reduced risk of hip fractures. While other forms of vigorous exercise such as running, jumping and weightlifting offer bone-strengthening benefits, the good news is that walking appears to do the same. That’s great news for those just starting a workout routine, people who must complete low-impact exercise due to joint issues and, of course, anyone who loves walking.
3. Boost your mood.Having a rough day? Walk it off. Numerous studies have linked walking for exercise with improved mood and reduced stress levels. And it’s even better if you can take a stroll through nature — walking outdoors near greenery has been shown to help reduce feelings of frustration and may even help put your brain into a state of meditation.
4. Enhance your circulation.Regular physical activity like walking is great for your heart. It enhances your circulation, helping to lower blood pressure and reduce your risk of stroke. And it doesn’t take much to reap the benefits: Walking briskly for just 30 minutes a day is enough to improve heart health.
5. Reduce your risk of tripping and falling with age.Stepping out on a regular basis could help prevent the trips and falls that can occur when we age. Balance loss and weak muscles in the shins can cause a shuffling gait that can put you at a higher risk of tripping or falling. Regular walks can help improve balance by strengthening the lower body. Walking with an exaggerated heel-to-toe action can help strengthen these muscles even more by emphasizing the movement of the foot toward the shins (also known as dorsiflexion).
6. Bolster your memory.Having a hard time remembering where your keys are? Walking regularly appears to help specifically bolster the hippocampus, the part of the brain involved in verbal memory and learning. A study of women ages 65 and older, performed by researchers at the University of California, San Francisco, found that age-related memory decline was lower in those who walked more.
7. Lessen the pain of conditions like arthritis and fibromyalgia.Walking most days of the week may help lessen pain and reduce symptoms for those with conditions such as arthritis and fibromyalgia. The moderate, low-impact nature of walking is enough to lower pain and improve function for most. (Just be sure to consult your doctor before beginning any exercise program.)
8. Improve your blood glucose levels.Walking can help improve your blood glucose levels at any time of the day or night but perhaps even more so right after a meal. One study published in the journal Diabetes Care found that a brief 15-minute walk after a meal was as effective at lowering blood sugar levels in 24 hours as a longer 45-minute walk.
9. Raise your immunity.Stay healthy with daily steps. A walk every day may even help your body fend off illness better. Regular exercise can also contribute to maintaining a healthy weight, which helps reduce your risk of diseases such as cancer and Type 2 diabetes.
10. Improve your sleep.Walking may help you fall asleep faster and sleep more soundly, especially if you suffer from insomnia. A morning walk outdoors may be particularly beneficial since exposure to daylight can help you stay in tune with your natural circadian rhythms..

Your Food Diary For:

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Johnsonville Polish Kielbasa Sausage	595	7	53	25	1,995	4
Omelette - 3-egg Omelette With Cheese	425	0	21	28	650	2
Louis kemp - Salmon Delights, 2 stick	120	10	6	8	560	2
Maltomeal - Honey Nut Scooters, 1 cup	120	24	2	3	210	9
	1,260	41	81	64	3,415	16
L U N C H
Earthbound Farm - Baby Spinach	40	6	0	4	130	0
Jb - Hard Boiled Egg, 1 Large Egg (50 g)	78	1	5	6	62	1
Lady lLiberty - Asparagus, 3/5 cup	18	2	0	2	408	0
Louis kemp - Salmon Delights, 2 stick	120	10	6	8	560	2
	256	19	11	20	1,160	3
D I N N E R
Quaker - Ricecakes - White Cheddar	630	112	7	14	1,470	0
	630	112	7	14	1,470	0
S N A C K S
Nice! - Oven Roasted Pumpkin Seeds	190	23	8	8	1,340	1
Nice! - pistachios in shells, 1 .5 ounce	85	4	7	3	80	1
Red Delicious Apple, 3 medium apple	285	75	1	2	5	57
Brookside - Dark Chocolate Cranberries	292	45	15	2	41	36
	852	148	30	14	1,466	94

Totals	2,998	320	129	112	7,511	113
Your Daily Goal	3,384	423	112	170	2,300	127
Remaining	386	103	-17	57	-5,210	14
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,454 extra calories from exercise today

our Exercise Diary for:

Cardiovascular	Minutes	Calories Burned
STAR TRAC ELLIPTICAL	99	1,406
MFP iOS calorie adjustment	N/A	48


Daily Total / Goal	100 / 30	1,454 / 590
Weekly Total / Goal	377 / 210	4,179 / 4,130

Tuesday, June 28, 2016

EQUILIBRIUM

Equilibrium is a good place to be. It is a difficult place to get to.

e·qui·lib·ri·um

ˌēkwəˈlibrēəm,ˌekwəˈlibrēəm/

noun

a state in which opposing forces or influences are balanced.

"the maintenance of social equilibrium"

synonyms: balance, symmetry, equipoise, parity, equality;

stability

.
After the day was complete yesterday, I had noticed that my calories in were very much balanced (supposedly) by my calories out. As I have discussed many times, the calories burned indicated by various exercise equipment and apps are only crude approximations. Nevertheless, I was very active yesterday, and when one spends 99 minutes on a treadmill and an additional 3 hours taking an urban walk with one's daughter, some number of calories are surely being burned.

Early morning workout, prior to a day trip to Milwaukee area to see a customer.

My daughter agreed to make the round-trip walk to Target to pick up an inexpensive toy, if we took an extreme long way to get there and to return.

Your Food Diary For:

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Maltomeal - Honey Nut Scooters, 2 cup	240	48	3	6	420	18
Nature Valley - Oats & Dark Chocolate Granola Bar	190	29	7	4	140	12
	430	77	10	10	560	30
L U N C H
Omelette - 3-egg Omelette With Cheese, 3 eggs	425	0	21	28	650	2
Johnsonville 170 - Polish Kielbasa Sausage, 7 oz (56g)	595	7	53	25	1,995	4
	1,020	7	74	53	2,645	5
D I N N E R
Deli Express - Market Sandwich Artisan Style Ham and Swiss Sandwich, 1.5 Sandwich	735	86	21	54	2,520	6
	735	86	21	54	2,520	6
S N A C K S
DARK CHOCOLATE COCONUT CHEWS	400	40	28	4	50	26
Dark Chocolate Acai - Brook Side, 16 pieces	170	28	8	1	40	23
	570	68	36	5	90	49

Totals	2,755	238	141	122	5,815	90
Your Daily Goal	4,655	582	155	233	2,300	174
Remaining	1,900	344	14	111	-3,515	84
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 2,725 extra calories from exercise today

Your Exercise Diary for:

Cardiovascular	Minutes	Calories Burned
STAR TRAC ELLIPTICAL	99	1,455
Walking	177	1,489
MFP iOS calorie adjustment	N/A	-219
Add Exercise Qu

Daily Total / Goal	277 / 30	2,725 / 590
Weekly Total / Goal	278 / 210	2,831 / 4,130

.

Yesterday there were approximately 2700 calories consumed and approximately 2700 calories burned. THAT IS EQUILIBRIUM. It is a difficult place to reach, but an excellent place to aspire to visit.

a view from Navy Pier as the sun was setting

same pier, different view

.

.

.

Monday, June 27, 2016

CHICAGO CUBS

As a transplanted New Yorker, I somehow still consider myself a New York Yankees fan. Although at the present time, I can only name one player on that team - and I do not admire him as he has managed to sully the game with his steroid use - Alex Rodriguez. Since I have lived in Chicago since 1993, I suppose I should have some affinity for the local teams. The thing is, I don't think I really ever 'recovered' from the last baseball strike which was 22 years ago when the entire post-season was completely wiped out. I have mostly lost interest in Major League baseball. Each year that the Yankees were in the playoffs, I would get a bit interested and start watching some games. When they were eliminated, so too, was my interest.

Lately, a quick check of the Major League baseball standings show the hapless Chicago Cubs atop their division with the best record in baseball. This 'incomprehensible' fact is in direct contrast to their 'recent' (100+ year) history as reported by wikipedia:

In 1906, the Cubs won a Major League record 116 games, and posted a modern-era record winning percentage of .763, before losing the World Series to the Chicago White Sox by four games to two. The Cubs won back-to-back World Series championships in 1907 and 1908, becoming the first Major League team to play in three consecutive Fall Classics, and the first to win it twice. The team has appeared in a total of ten World Series, most recently in 1945. The Cubs have not won the World Series in 107 years, and they have not won the National League pennant in 70 years, both of which are record "droughts" in Major League Baseball. Since the start of divisional play in 1969, the Cubs have appeared in the postseason seven times. This included four trips to the League Championship Series—in 1984,1989, 2003, and 2015.

NL Central

PCT

HOME

AWAY

L10

Cubs

.649

25-11

23-15

4-6

Cardinals

.527

9.0

15-21

24-14

4-6

Pirates

.487

12.0

22-18

15-21

4-6

Brewers

.453

14.5

21-18

13-23

4-6

Reds

.382

20.0

18-22

11-25

3-7

As of the morning of June 27th, the Chicago Cubs have the best record in all of baseball.

What does this prove?

It proves that nothing lasts forever - not even failure. Things change. A person can have no history of eating well, no history of personal fitness, no history of good health - but one can change. It does not matter if a person has been neglectful for 1 year, 10 years, 20 years or 30 years. All it takes is the willingness and the courage to make that first huge step. It requires the willingness and courage to make a small change today. And then again tomorrow. I did this a decade ago. And then I fell back into all the bad habits that I tried to escape. Eighteen months ago, I vowed to try again. I have been on a much more steady course during this period. Clichés are clichés because they contain truth.

If I can do it, so can you.

If the Chicago Cubs can become successful after a century of failure, so can anyone!

Sunday started as a somewhat 'typical' day for me... I had two 99 minute sessions on the elliptical machine. What made the day a bit atypical was that my entire family took a late afternoon/early evening 10 mile urban hike together.

.
Since yesterday's urban hike was NOT taken alone... I was able to take a few interesting photos that were NOT selfies. You see, it's not that I am a complete narcissist, it's just that there is no one else around for most of my hikes!

Mom and Daughter enjoying the view from a spiral staircase on Roosevelt Road.

Major General John A Logan

Sure, Homer Simpson's message is mildly amusing... but it is a completely unhelpful message!